Grandma’s Wings & Dead Man Walking WOD

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning and happy, happy Friday!


My day started with Dunkin’ Donuts! Yay!

dunkin donuts bag (450x600)

Last night, when Mal and I were in bed about to fall asleep, we started talking about breakfast this morning. Mal likes to treat himself to Dunkin Donuts on Fridays (he loves their iced coffee and bagel sandwiches), so he asked me if I wanted him to get me something in the morning. Usually, I just say no thanks, but last night I had a serious craving for a croissant egg sandwich. I’m not typically a fan of the weird, rubbery egg part of the breakfast sandwiches at Dunkin Donuts (they’re always cold too – eww), so I asked Mal to buy me just a croissant, so I could make an egg and cheese sandwich at home””and that’s exactly what I did this morning. It was amazing!

IMG_8743 (600x450)

The croissants at Dunkin’ Donuts are actually really good. I kind of wish I asked Mal to get me two because now I really want one with cream cheese and jelly on it. Mmm”¦ I love Friday treats.


Last night’s dinner was an awesome one””definitely a keeper recipe. It took awhile to cook, but it was well worth it!

We made Mal’s grandma’s wing recipe, and it turned out so, so, so well””incredibly flavorful and the meat was falling-off-the-bone tender. OMG, they were so tasty. I’m so glad there are leftovers for tonight!

Grandma's Wing Recipe

Listen to how easy these wings are to make:

  • This recipe only requires two ingredients: chicken wings and low-sodium soy sauce (or coconut aminos).
  • Place a bunch of chicken wings in a baking pan and then pour soy sauce over them until they’re about halfway covered.
  • Bake wings overnight (8 hours) at 200 degrees F. (This would probably work in a crockpot too.) Simple as that!
  • Paleo and gluten-free peeps: We actually ran out of soy sauce when we were making these yesterday, so we used some coconut aminos and they worked great!


Last night’s CrossFit workout was a fun one! I did the majority of the push-ups on my knees and finished in 16:25. (Apparently, I have been doing push-ups wrong my entire life””with my arms out wide inside of close to my body””so now I am relearning how to do them, and I kind of suck at them! Ha!)

I turned this workout into a pin-able image because it’s one you can do just about anywhere (as long as you have a rowing machine, of course).


A bunch of you guys asked if I am still doing CrosssFit and, OF COURSE, I am still doing CrossFit. Hello?!? It’s my favorite thing ever (besides pugs)!

I still go to CrossFit 3-4 times a week, which is actually more than I was going during the early fall when I was running all of those miles in preparation for the Runner’s World Hat Trick. I’m really happy to be back, and the only reason I haven’t been blogging about it on a regular basis is because I have other things to blog about. I also felt like some readers were kind of getting annoyed with my non-stop CrossFit talk, so I figured a little break was probably a good thing. I know it’s impossible to please everyone, but I figured I should mix it up a bit on CNC.


Questions of the Day

What’s your Friday treat?

What’s your favorite wing recipe?




  1. I work at Dunkin Donuts, but believe me”¦ your better off not eating the “egg”. I’ve had the pleasure of reading the ingredients. Lol..

  2. On Fridays my best friend and I have our last class together, so afterwards we’ll go out to lunch as a de-stress time from the week! I look forward to it from Monday 🙂

  3. I actually love you CrossFit talk… but I am currently unable to CF because I tore my hip labrum :(. I have missed CF and working out SO much that it is actually really nice to come to your site and read things about other stuff… ie not CF. It reminds me there is so much more to live, like a croissant!

    So maybe just good timing but thank you! 🙂

  4. Friday afternoons I go to a delicious organic/ free spirited bakery in Woods Hole, Ma called Pie in the Sky. I get a cup of house-roasted coffee and a raspberry shortbread bar. The bars are amazing and quite large, so I usually eat half. I literally look forward to it ALL week. 🙂

  5. We don’t have a Dunkin Donuts anywhere around here! I’ve considered buying some coffee from the grocery store though. 🙂

    I’ve never tried making wings before but with the football season in full swing, holiday parties JUST around the corner (honestly, where did the time go?), and almost one month till Christmas … I could see lots of places where having homemade wings would be perfect!

  6. Yum, I’ve always loved Dunkin Donuts’ croissants! My favorite Friday treat is generally a coffee from a coffee shop, though I really haven’t treated myself in awhile, but perhaps today will be the day!

  7. What did you have for a side? Those sound great!
    I dont make wings (but i might now!) but there is an amazing wing joint on cape cod in hyannis and falmouth called DJs! They are the best and they have tons of flavors! My favs are garlic parm and sweet chili! They also have pb and j flavored! (Sounds weird, but its amazing!)

  8. Well I for one miss you recaping your WODs! I know this isn’t technically a CrossFit blog, but I just love hearing about your experiences!

  9. One of the two biggest things I miss from living on the East Coast and Trader Joe’s and Dunkies. And the fact that I can’t watch a Celtics game whenever I want because the Nuggets are on, which is fair, yes, but still… I also like that you have been mixing it up!

  10. I like donuts on Fridays, but today I didnt have a treat since yesterday I had 1/2 a donut and 2 little tea cookies, and my dinner was chocoalte chex cereal, what a great day lol. I have been working on my push ups too and when you do them right they are so hard lol!

  11. We never get annoyed with CrossFit talk!!!! 🙂 Why are push-ups so hard??? The last two weeks I’ve done them on Monday and been sore all week from them!! I’m excited because we found the cranberry English muffins last night. We bought six of them!!! Haha. Putting some in the freezer!

  12. OMG, Dunkin Donuts! I am so sad that we don’t have them in Colorado (at least not very many). I grew up in New Jersey and have fond memories of my dad going out for a “Dunkin run” on Saturday mornings….As for a Friday treat? It’s my day off from cooking and we (husband and two boys) go out for pizza and froyo…so good!

  13. My Friday treat usually involves pizza! I used to stop at Starbucks every Friday morning…I may have to start that back up again. 🙂

    That croissant looks amazing. Now I want that as my Friday treat!

  14. LOVE Pizza on Friday nights… a Redbox movie…AAAAAND the couch 🙂

    My boyfriends grandma has a wing recipe that consists of soy sauce, little brown sugar, and garlic powder. It is AMAZING!

  15. I don’t really have a friday treat, guess i should start one! lol My favorite wing recipe is actually your Mustard Chicken Wing recipe! Love it and so does the husband! I love reading about your cross fit stuff. I would love to cross fit but, hopefully i’ll be accepted to a local university soon and i’m not sure Crossfit would make the budget.

  16. Yes, love your crossfit talk. I do the bootcamp @ our Crossfit box and I’ve never loved exercise the way I enjoy this. Although last Friday, we did 400M walking lunges (I think that was about 500 lunges), and I was walking like a zombie the whole weekend. I love your website, and all of your informative information. Thanks !

  17. BEER is my treat. 🙂 I bought the hubs a kegerator for his birthday, and it was the worst idea ever. It’s SOOOOO tempting when you have an ice cold frothy draft at your disposal at all times. What the hell was I thinking?!

    Happy Friday!!

  18. Tonight just happens to be a treat night for us. We’re surprising Mother In Law with a trip to our local Chinese Buffet. For me, I’ll stick to veggies and protein.

  19. The favorite wing recipe at our house is my homeade version of Buffalo Wild Wings boneless wings covered in BWW wing sauce – our favorite being Honey BBQ. If we happen to run out of that sauce, pandemonium may very well strike!!

  20. I almost used to always skip over your CrossFit talk because 1) I didn’t understand it, and 2) because I didn’t like CrossFit…. but I’ve been hooked since the end of summer and those are always some of my favorite parts to read about 🙂

  21. That’s funny mal likes to do that, I do the same except with Starbucks (sometimes dunkin depending on how late I am running and the line at Starbucks). I try my hardest not to get a coffee out everyday because it can add up without you knowing it so Fridays are my “treat coffee day”/happy hour. Sometimes its just a coffee and sometimes I treat myself to breakfast too. The thing is… I normally like my packed breakfasts better then getting a breakfast from DD or Starbucks.

    Today’s treat? Starbucks iced coffee with two pumps Gingerbread… YUMMMM

  22. My Friday treat is dinner out, if I’m off work that night (work night shift in a hospital) – my favorite is to go somewhere for a good burger!

  23. I feel ya on the whole push-up thing! I recently started going to a new gym, that is very similar to cross fit and I am re-learning push-ups. They even have a sleeve contraption to help you transition into the correct format. My mind was blown 🙂

  24. For the pushups-do you have parallette bars at your gym? Like little, plastic parallette bars? So, when I was pregnant, I had to use those so I wouldn’t squish my poor ginormous belly-and it made me SO good at pushups! You have to have your arms in close to do them, and keep your core tight to help stabilize yourself. Maybe do a few reps on those to get the feeling of the pushup? It also transfers well to the strength needed for Ring dips….

  25. Hi Tina,

    Can you write a post on proper push-up form and what you had to relearn? I think I’m doing it wrong too. Thanks

  26. I love you crossfit talk!! Please don’t stop 🙂 I’m on my 4th week of fundamentals in crossfit and I’m already so addicted! I love it! My favorite Friday treat is a cupcake from a local place called Muddys. It’s the best place on earth!

  27. I treat myself to pizza usually! And a nice tall glass of red wine. Cheers!

    I still wonder about CF and if it’s for me. So many fun ways to get in workouts, so little time! Do you ever miss body pump?

    1. No, not really. Body Pump was the same workout over and over again. Every CF class is different, so I enjoy the variety a lot more! 😄

  28. So far today, my Friday treat has been a cappuccino from starbucks…but my pal Kiley is visiting this weekend so I’m CERTAIN there will be more treats.

    I love the CF talk – I drink the kool-aid.

    Just signed up to row a 1/2 Marathon at my box – I’m doing the option with a team of 4…..sounds like a terrible idea I know (we’re starting at 5am on a SATURDAY) but I know it will be fun with the folks involved.

  29. Oh my gosh, this is so terrible, but when I saw the title of this post, I thought you were making some reference to your grandmother getting wings (like, passing away and turning into an angel or something)! I’m so glad it was just chicken wings!

  30. A bakery next door to my office has cupcake happy hour on Fridays (2 for 1) so that’s dangerous… sometimes I get two and me and my two roommates split the 2 cupcakes 3 ways and its delish.
    That workout looks great!

  31. Thanks for the super workout! I work at home and it was a nice reminder to get moving. I work at a stand-up desk which keeps me moving during the day but I just did this circuit with jumping jacks instead of the rowing (my 500 time is generally 2:03 so I jumped for a minute each time) and it was a nice workout! It got my heated up and got my HR up as well.

    Really glad you post these pinable workouts. Rock on lady.

  32. My Friday treat is really a Saturday treat; usually that’s the day we go into town to get our groceries so I end up grabbing candy at the store. You know, like a five year old.

    Lately I’ve been trying to avoid sugar a bit more, so it’s turned into a latte or another little snack instead.

  33. I was always under the impression that the different styles of pushups just worked different things… arms out wide hit pecs, and in tight hit the triceps and shoulders. Is out wide just flat-out wrong??

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